THE WARM-UP
200M run/jog
10 heel walks
10 toe walks
10 AS
10 TT low
10 TT high
5 driveway hill sprints
10 jumping AS
10 walking
lunges
200M run/jog
RX
6 X 500m mod
Rest : 1:30 B/T each
4 X 150m fast
Rest 1:00 B/T each
Performance
5 X 500m mod
Rest : 1:30 B/T each
3 X 150m fast
Rest 1:00 B/T each
Fitness
4 X 400m mod
Rest : 1:30 B/T each
3 X 140m fast
Rest 1:00 B/T each
